It protects us against illness, strengthens our teeth and could even help us to lose weight. Here we celebrate the great British cup of tea

WE DRINK 165 million cups of tea a day in Britain and we're nothing if not predictable: the majority of cuppas we brew are black tea made with tea bags and topped up with milk, according to the UK Tea Council.

But there's a whole lot more than builder's to choose from. And whether it's black, green or white, bagged or loose, hot or iced, with or without milk, tea is fabulous - and so are its health benefits.

A NATURAL HYDRATOR

It's a common misconception that tea is dehydrating - you'd need to drink six cups in one sitting to get enough caffeine (300mg) to produce a diuretic effect. In fact health organisations, including the British Dietetic Association and the British Nutrition Foundation, say tea counts towards our recommended daily intake of six to eight cups of fluid.

It's not just fluid we get: tea contributes to our potassium intake, important for helping to lower blood pressure when combined with lower salt intake, plus it's full of healthpromoting antioxidants.

PROTECTOR AGAINST ILLNESS

"Tea is a potent source of antioxidants called flavonoids," says Dr Tim Bond from the Tea Advisory Panel. "More than 48 per cent of the flavonoids in the UK diet come from black tea."

Indeed lots of research has focused on flavonoids in tea and as a result many experts suggest that as part of a healthy lifestyle drinking tea may help protect against damaging free radicals and lower our risk of many health problems, including heart disease, stroke, cognitive decline and cancer.

POSSIBLE AID TO WEIGHT LOSS

Tea without milk has no calories but is there a weight-loss benefit beyond this?

"We know green tea can speed up metabolism a little and help inhibit fat absorption," says Tim. A 2010 analysis of 15 studies found green tea catechins (one of the flavonoids in green tea) and caffeine can cause a drop in weight, waist circumference and BMI.

"Studies on black tea are emerging too," adds Tim. "In a year or so I think we'll know more about any link to weight loss."

TEETH TOUGHENER

Tea is a natural source of fluoride, which protects teeth from decay and helps keep bones strong. Supermarket economy tea bags recently came under scrutiny, following a study that found they contained dangerous levels of fluoride.

But before you bin your bags Tim explains why there's no cause for alarm: "This study analysed the concentration of fluoride in tea products in a laboratory setting. The researchers did not test the amount of fluoride absorbed by the body.

"As a result the study provides no evidence that tea consumption results in changes in the human body. Tea has been consumed safely for centuries and symptoms from excessive fluoride intake are rare in the UK."

WHAT ABOUT THE CAFFEINE CONTENT?

A cup of tea contains just 40-50mg caffeine - that's half the amount in instant coffee and a third of the caffeine in filter coffee. There's no recommended maximum intake of caffeine for healthy adults but the Department of Health advises pregnant women to restrict their daily intake to 200mg (four to five cups of tea). Avoiding caffeine? Try Yorkshire Tea Decaf (£2.89, 80 bags), there's little difference in flavour.

TEA IS A NATURAL ENEMY OF…

HEART DISEASE: A review of studies suggests that drinking three cups a day reduces the risk of heart attack by 11 per cent.

STROKE: A large-scale Japanese study found people who drank at least four cups of green tea a day had a 20 per cent lower risk.

COGNITIVE DECLINE: The more tea you drink, the lower your risk becomes, according to a recent review of studies.

PROSTATE CANCER: A high intake of flavonoids is associated with a 25 per cent lower risk of aggressive prostate cancer, according to a US study published last year.

ORAL CANCER: A recent study found the risk was around three times lower for people drinking more than two cups of tea a day.

HEALTHY HERBALS?

"There isn't enough research to support the health claims of herbal teas," says Tim, "except for rooibos (red bush), which is high in antioxidants."

But they're a great alternative to caffeinated hot drinks so if you find camomile relaxing and mint soothing to the digestion, keep sipping.

Green tea can relax and help revitalise your senses

There are six types of "true" tea: white, green, black, oolong, pu-erh and kukicha. They all come from the same plant and contain similar amounts of flavonoids.

EXPLORE DIFFERENT FLAVOURS AND BREAK OUT OF YOUR CUPPA RUT

THERE are six types of "true" tea: white, green, black, oolong, pu-erh and kukicha. They all come from the same plant and contain similar amounts of flavonoids.

Made from more mature leaves that have not been allowed to oxidise (over time, picked tea leaves oxidise and become black tea). This is done either with steam, to make a variety called sencha, or with dry heat when the leaves are put in contact with a hot surface.

The full version of this article appears in the monthly Healthy Food Guide magazine.

BLACK

Made from leaves that have been left to oxidise for several hours. This process darkens the leaves and converts catechins into more complex flavonoids called theaflavins and thearubigins. 'There's a lot more variety in the taste profile of black teas," says Tim.

"Fifty to 70 per cent of the tea in most tea bags bought in the UK comes from East Africa. East African teas give reddish, coppery colours with a brisk flavour. They're lively in the mouth and take milk very well."

Try: PG Tips The Strong One (£2.69/ 80 bags), supermarkets nationwide

OOLONG

Sometimes known as blue tea, as it sits between green and black tea in the oxidation process. Its flavour depends on where it falls on the spectrum between black and green.

Made from leaves that are sun-baked, then rolled and left to undergo a natural microbial fermentation process (like cheese or wine) before being dried. An acquired taste.

Try: Birt & Tang - Pure Pu'er Tea (£2.99/20 bags), 0870 606 6605

KUKICHA

Made from the twigs and stems of the tea bush, harvested late in the season when the plants' caffeine levels are lowest. The twigs are steamed, dry-aged, roasted and mixed with a few roasted tea leaves. Try: Clearspring Kukicha (£3.59/ 20 bags), clearspring.co.uk